A. Warm up
30 Single Arm Overhead Squats
B1. Strength
3×10 Back Squats
3×10 Goblet Squats
B2. Cardio
4 min max distance run
rest 1 min
4 min max distance row
rest 1 min
2 min DUs
rest 1 min
1 min assault bike
C. Met Con
Complete for time
60 Calories bike or row
60 Box Jump Over
60 Burpees
30 Right arm KB Lunges
30 Left arm KB Lunges
